Dear Ones,
The current political unrest feels overwhelming, especially with the constant influx of information from social media, which can strain an already burdened system. When chaos surrounds you—whether in your living room, on your phone, or your laptop—and your body starts preparing for danger, how can you support yourself without diving into that chaos? Below is my “go-to” list that I find helpful:
Tools to Support Your Nervous System
- Tell yourself “STOP” to redirect your focus from negative thoughts.
- Exhale all your breath, then inhale deeply so your abdomen expands slightly—pause—then exhale with a sigh or perform a lion’s breath (stick out your tongue and roar as you exhale). Ensure your exhale is longer than your inhale, and pause for a few counts after emptying your lungs. Repeat once more.
- Become aware of your connection to the chair beneath you or your feet on the ground, grounding yourself with the Earth.
- Use positive affirmations, such as “I am safe right now” or “I am okay.”
- Cultivate curiosity with one of your senses, like sight. Where do your eyes want to wander? What do you see in your immediate environment? Can you broaden your peripheral vision?
- Pay attention to what feels good in your body right now and gently explore how to deepen that pleasant sensation.
- Take a moment to pause and be curious about your bodily sensations, befriending them instead of judging them.
When we are already grappling with chronic stress, anxiety, or panic, these external messages reinforce our system’s instinctual “alarm physiology,” signaling that we are in danger. While these times may feel unsettling, we can practice avoiding the chaos and cultivate our sense of peace in the moment. The practices above aim to enhance our ability to be present with bodily sensations, that might have been shaped by our past and heightened by the message we are receiving regarding the political climate. While we may feel powerless to directly influence the situation, we can support our systems by stepping away from the social media “drama” and creating our own space of tranquility.
I am passionate about equipping individuals with tools to remain present, to view past trauma as a testament to resilience, and to foster greater self-agency, confidence, and vitality.
For more information on how Somatic Therapy can help you on your healing journey please reach out and book a free 20 minute consultation to get more information. Link: https://calendly.com/bluebutterflyhealing12/20min
Yours in healing,
Caroldean Jude
Somatic Trauma Therapist
Somatic Experiencing ® Practitioner
Transforming Touch ® Practitioner
Internal Family Systems ® Therapist